5 Zvekudya Kuti Udye ZveBonde Zvirinani - uye 3 Iwe Unofanira Kunyatsodzivirira

Zvemukati

• Asi chikafu ichi chine hunhu here?
• Saka chii chatinofanira kudya?
• 1. Mbeu yeflakisi yepasi
• Tanga
  
• 2. Mbishi
• Tanga
  
• 3. Mbeu dzemanhanga
• Tanga
  
• 4. Mbeu dzematamba
• Tanga
  
• 5. Makotapeya
• Tanga
  
• Unofanirwa kudzivisa mabhodhi echarcuterie pamadheti?

Kunze kwevashandisi mamirioni gumi nematanhatu munyika nhanhatu, izvi ndizvo zvekudya zvinodyiwa nevanhu vasati uye mushure mebonde. Asi pane zvirinani sarudzo?

Lifesum, chirongwa chakakurumbira chekutevera hutano hwakavakirwa muSweden, chakaongorora data rayo rekushandisa kuti uone kuti ndezvipi zvekudya zvainyanyo kufarirwa kudyiwa usati uye mushure mebonde (mukati maawa maviri kana mashoma). Dhata yakauya kubva kuGerman, France, Sweden, Italy, United States, uye United Kingdom.

Kunze kwezvikafu 2,563 zvakateedzerwa, chokoreti ndiyo yainyanyo kufarirwa. Chikafu chechipiri chakajairika chaive, kuitira:

• madomasi
• chingwa
• maapuro
• mbatatisi
• kofi
• mabhanana
• waini
• chizi
• mastrawberry

Mushure mebonde, vanhu vakafarira chikafu chimwe chete. Asi hazvishamise, H2O yakatsiva waini.

Dzivisa chizi nechingwa Padivi rinokurumidza zvakanyanya rezvinhu, chizi nechingwa hazvigaye kana kupinza mushe mumuviri. Ivo vakakwira muFODMAP (inogadzirwa oligosaccharides, disaccharides, monosaccharides, uye polyols). Izvi zvinoreva kuti ivo kusvika kumazinga akakwirira egasi kana makampu - pamwe kunyangwe panguva yezuva rako!

Frida Harju, nyanzvi yezvokudya muLifesum, anoti haana kushamiswa nezvakawanikwa. Ose chokoreti nematomatisi zvinonaka zvekudya uye zvakapfuma mukunzwa-kwakanaka mahormone uye mavitamini.

Asi chikafu ichi chine hunhu here?

"Chokoreti izere neanandamide uye phenylethylamine, zvinhu zviviri zvinoita kuti muviri uburitse mahormone anofara anozivikanwa se endorphins," Harju anotsanangura. Iye anonyevera, zvakadaro, kuti nekuda kwechokoreti ine methylxanthines, mabhenefiti ayo ane simba anorarama kwenguva pfupi.

Kana ari madomasi, anofunga, vanhu vangangoitisa kare uye mushure mebonde nekuti ivo vari nyore kudya pakudya kwese.

Sezvineiwo, zvina kubva pagumi zvekudya zvakateedzerwa zvakadyiwa kare uye mushure mebonde zvinozivikanwa seaphrodisiacs (chokoreti, mbatatisi, kofi, nemabhanana). Asi Harju anonongedzerawo chokwadi chekuti sezvo zvekudya izvi zvakadyiwa mushure mebonde, vanhu vangangodaro vasina kuzvidya vaine chinangwa chekusimudzira chishuwo chepabonde.

"Isu kazhinji hatizive nezvechikafu chikafu pamuviri nepfungwa," Harju anodaro. Anopa zano kutarisisa kuti zvimwe zvikafu zvinogona kukanganisa sei chishuwo chako.

Saka chii chatinofanira kudya?

Nepo kuwirirana kwesainzi kuseri kweaphrodisiacs inosimudzira libido isina kusimba, chatinoziva ndechekuti chikafu chine hutano chinosanganisirwa nenjodzi yakaderera yekusagadzikana kwe erectile uye kusangana pabonde kwevakadzi.

Elaina Lo, chef uye murairidzi wezvehutano mutyairi paKudya Kwako seMushonga, anoti pane zvekudya zvinoverengeka zvinogona kunyatso kusimudzira hupenyu hwako hwepabonde. Vanogona kuzviita nekuchengeta moyo wako uine hutano uye nekupomba ropa kunzvimbo dzakakodzera.

Lo inokurudzira kubatanidza izvi zvishanu zvekudya kune ako ezuva nezuva maitiro kuti unzwe unzwe uye wakagadzirira kuimba yekurara.

1. Mbeu yeflakisi yepasi

Ichi chikafu chepamusoro chinozivikanwa nehupfumi hwayo antioxidant zvimiro uye nekuwedzera kuyerera kweropa kunhengo dzepabonde. Mbeu yeflakisi inokuchengetedza uine simba, sezvo iine lignans. Aya makemikari-esrogen-semakemikari ane antiviral, antibacterial, uye anticancer zvivakwa.

Mbeu yeflakisi zvakare yakanaka sosi ye:

• Omega-3 mafuta acids. Omega-3s inogona kusimudzira hutano hwemwoyo, yekuwedzera ye libido.
• L-arginine. Izvi zvinogona kusimudzira kuyerera kweropa uye kuchengetedza mbeu yakagwinya.

Tanga

• Fukidza 2 mashupuni pane oatmeal yako yekudya mbichana.
• Wedzera spoonful kune yako green smoothie.
• Sanganisa neTurkey nyama dzekudya kana nyama yenyama.
• Fwanya mumashizha ako.

2. Mbishi

Ichi chikafu chegungwa chisina kusimba chakapfuma mu zinc, yakakosha maminera ekukura pabonde. Zinc inobatsira muviri wako kuburitsa testosterone, hormone yakabatana nechido chepabonde. Izvo zvinobatsira zvakare kugadzira mahormone, anodikanwa pakuve nesimba.

Ehe, iwe haugone kutarisira mhedzisiro nekukurumidza nekudya matanhatu mbishi mbishi. Asi maoyster ane izvo zvinovaka muviri zvakakosha pabonde basa.

Tanga

• Baste oyster ine waini tsvuku mignonette. Zvakanakisa kuzvidya zvisina mbishi.
• Idya ivo vane maria-ane ropa uye utore yako dhivhitamini-akapfuma matomatisi.

3. Mbeu dzemanhanga

Nhanga mbeu, semazai, akatakurirwa ne zinc. Izvowo sosi huru yemagnesium. Izvo zvine antioxidative, antihypertensive, uye cardioprotective michero, zvese zvakakosha kune hutano hwakakwana hwepabonde.

Iyo omega-3 fatty acids mune manhanga mhodzi inogona kubatsira neiyo gynecological uye prostate hutano. Omega-3s inozivikanwa kudzikisa kuzvimba mumuviri.

Nhanga mhodzi dzakapfuma mu:

• iron, inodikanwa kuti unzwe uine simba
• zinc, inosanganiswa nekuwedzera hutachiona
• magnesium, yakakosha pakuzorora

Tanga

• Fukidza puniu yembeu yemanhanga mune yako sitirobhu yogati parfait.
• Tambanudza yako zucchini noodles ane hutano manhanga mbeu pesto.
• Gadzira green pianiki, inozivikanwa Mexico manhanga mbeu muto.

4. Mbeu dzematamba

Pomegranate mbeu dzakazara ne polyphenols. Polyphenols ndiwo macomputer anosangana nekuderera kwengozi yekukwira kweropa, chirwere chemwoyo, uye sitiroko. Ivo zvakare vanofungidzirwa kuzorodza tsinga dzeropa uye kuwedzera kuendesa kweropa kuuropi nemoyo.

Kana polyphenols inogona kubatsira kuwedzera ropa kuzvikamu izvi, wadii kune zvimwe zvikamu zviri pasi pechiuno, futi?

Mbeu yematamba yakakwira mu:

• polyphenols, iyo inogona kudzivirira yako immune system uye kusimudzira manzwiro ako
• micronutrients, iyo inopa zvivakwa zvekugadzira mahormone ebonde
• flavones, ayo akakosha kune hutano hwe erectile
• vhitamini C, iyo inoderedza kushushikana uye inokupa kusimba

Tanga

• Zvishandire wega mutamba wedamba pamusoro pechando kwechinwiwa chinozorodza chemasikati. A inoratidza mutamba wedamba inogona kuvandudza kusagadzikana kwe erectile.
• Gadzira walnut sipinachi saladhi pop nekukanda mune mashoma mashoma eaya anotapira uye anovava zvishongo.
• Wedzera izvi zvidiki asi zvine simba antioxidants kune baba vemba ghanoush.

5. Makotapeya

Ngatitangei nenyaya inonakidza: Izwi rekuti "avocado" rinobva pazwi reAztec rinoreva "testicle."

Kunakidzwa chokwadi parutivi, maavocado akanyatsonaka kumachende, kana zvirinani zvinobuda mazviri. Anochinjika uye anovaka, avocado akaremerwa vhitamini E. Vitamin E chinhu chakakosha antioxidant iyo inowedzera mitsipa yeropa, inogona kudzikisa njodzi yehosha yemoyo. Iyo inogona zvakare chirume DNA kukuvara.

Avocados zvakare akapfuma mu:

• vhitamini B-6, iyo inobatsira kuchengetedza yako system yetsinga muyero
• potasium, iyo inosimudzira yako libido uye simba
• monounsaturated oleic acid, iyo inotsigira kutenderera uye inoita kuti moyo wako uve noutano

Tanga

• Vitamin E inokoshesa kupisa uye oxygen, saka zviri nani kuti udye maavocado ako ari mbishi.
• Zviunganidze pachigunwe chako chakamera.
• Kanda iyo mumasaladhi ako ekare.
• Gadzira dip kubva pairi.

Zvakanakisa kudzivisa yakadzika-kukanga avocado, senge mune yakaomeswa avocado tempura kana avocado mazai emazai. Izvi zvinodaro nekuti kupisa kunodzora kukosha kwavo kwehutano.

Unofanirwa kudzivisa mabhodhi echarcuterie pamadheti?

Kuti ugare pamusoro pegore pfumbamwe, chengetedza yako yepashure-bonde kupenya, uye dzivirira kusatsvedza, Lo inokurudzira kudzivirira chikafu chakagadziriswa. "Zviri nani kudzora chikafu chine munyu uye shuga yakawanda, uye wongorora kuwanda kwemafuta kuitira kuti ropa rako riyere uye kutenderera kuenderere mberi kwakasimba," anoudza Healthline.

Girazi rerudo, yekumisikidza-waini waini mutambo wakashata. Kune rimwe ruoko, zvinogona kutora moyo wako kupomba nema antioxidants. Asi zvakawandisa zvinogona kuita kuti ubatwe nehope. Chidzidzo chakawana zvakare kuti vanhu vaiwanzo kuzivisa kusagadzikana pabonde uye mushure mekuita bonde mushure mekushandisa doro.

Nepo vanhu vazhinji, zvinoenderana nezvakabuda muLifesum, vakasarudza chingwa nechizi, zvakaoma kutaura kuti chikafu ichi chinowedzera sei libido yebonde, sezvo ivo vachinyanya kuzivikanwa nekukonzeresa kirimu nemweya.

Ehezve, mhedzisiro yacho inotsamira zvakanyanya pavanhu: A 2015 Nguva chinyorwa chakataura kuti grilled cheese vanoda kuita bonde zvakanyanya, nepo ongororo ya2018 yakawana kuwirirana pakati penzvimbo yakaderera yedhayari uye yakaderedzwa erectile kudzvinyirira.

Pakazara, zvakaratidza kuti avo vanosarudza chikafu chakagadzirwa nenzungu, hove dzine omega-3 fatty acids, michero, uye mashizha ane mashizha vangangonzwa kunzwa kushingaira, kuda kumisikidzwa, uye kuwana mufaro pabonde. Kunakidzwa nechido chebonde chine hutano kunosanganisira zvinhu zvakawanda - kunyanya uchifunga nezvemabatiro aunozviita mukati nekubuda mukicheni.

"Nekutanga zuva rako nezvikafu zvese zvakakwirira muzvikamu zvemakemikari akakosha ezvemuvhu, antioxidants ane simba, uye mavitamini anokonzeresa kukwidziridza mahormone emuviri wako, ungangonzwa simba rekutanga kana kubvuma chikumbiro chemudiwa wako chekuda bonde," Lo anodaro.

Janet Brito ndeye AASECT-anozivikanwa bonde murapi uyo zvakare ane rezinesi mune yekiriniki psychology uye zvemagariro basa. Akapedza kuyanana kwake postdoctoral kubva kuYunivhesiti yeMinnesota Medical School, chimwe chezvirongwa zvishoma zveyunivhesiti munyika zvakapihwa kudzidziswa zvebonde. Parizvino, ari kuHawaii uye ndiye muvambi weCentre yeHIV neHutano hweHutano. Brito yakaonekwa pazvitoro zvakawanda, zvinosanganisira Huffington Post, Kubudirira, uye Healthline. Tambanudzira kwaari kuburikidza naye webhusaiti kana pamusoro Twitter.